Name: Poached Eggs, Broccoli and Peppers
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Ingredients: 4 large organic eggs; 160g (5.6oz) long stem broccoli; 1 large red bell pepper; 1 tbsp unsalted grass-fed butter; Pinch of Celtic/sea salt, pepper and cayenne pepper; Optional: 2 slices keto-almond bread or sourdough bread; 300ml/ 1 1/4 cup filtered water; 1 tbsp white wine vinegar.

Poached Eggs, Broccoli and Peppers

Prep Time: 5 minutes

Cook Time: 8 minutes

Total Time: 13 minutes

A healthy meal with poached eggs with broccoli and peppers, a delicious start to any day or a lunch-time meal

Ingredients

4 large organic eggs
160g (5.6oz) long stem broccoli
1 large red bell pepper
1 tbsp unsalted grass-fed butter
Pinch of Celtic/sea salt, pepper and cayenne pepper
Optional: 2 slices keto-almond bread or sourdough bread
300ml/ 1 1/4 cup filtered water
1 tbsp white wine vinegar.

Instructions

1. Slice the peppers, and fry over medium heat with the long stem broccoli and butter for about 5 minutes - then set aside

2. Bring 300ml of water to boil in a pot, add 1 tbsp of vinegar and stir to create a vortex. Crack the eggs and place them over a sieve to drain off the egg white strands one by one, and quickly slide the eggs in from the sieve and poach for 3 minutes.

5. Drain the water and serve with the vegetables, topped with a pinch of salt, pepper and cayenne pepper.

6. Optional: serve with keto-almond gluten-free bread/sourdough toast.

Notes

A healthy, easy and quick breakfast or lunch that provides a decent amount of protein and 2 portions of vegetables per person. Keto-friendly and low-calorie. Both peppers and broccoli are high in vitamin C and fibre, with one large red bell pepper providing 232.4mg of Vitamin C, over 310% the RDI. Broccoli is high in phyto-chemicals called isothiocyanates and indol-3-carbinol, which are glucosinolates, which help assist the liver with detoxification and are ant-cancer in nature, particularly breast, cervical and prostate cancers.

Approximate micronutrient value per serving:

Vitamins

B1 (Thiamine) - 0.2mg (15%)

B2 (Riboflavin) - 0.7mg (66%)

B3 (Niacin) - 1.3mg (10%)

B5 (Pantothenic Acid) - 2.2mg (43%)

B6 (Pyridoxine) - 0.5mg (41%)

B12 (Cobalamin) - 1.1µg (47%)

Folate - 169.2µg (42%)

Vitamin A - 388.2µg (55%)

Vitamin C - 168.1mg (224%)

Vitamin D - 87.7IU (15%)

Vitamin E - 4.1mg (27%)

Vitamin K - 117.6µg (131%)

Minerals

Calcium - 88.1mg (9%)

Copper - 0.1mg (11%)

Iron - 2.0mg (11%)

Magnesium - 36mg (11%)

Manganese - 0.3mg (16%)

Phosphorus - 249.1mg (36%)

Potassium - 536.4mg (21%)

Selenium - 32.2µg (58%)

Sodium - 230mg (15%)

Zinc - 1.6mg (20%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 270g (9.5oz)
Amount Per Serving: Calories: 256kcalTotal Fat: 16.8gNet Carbohydrates: 8.7gFiber: 3.6gProtein: 15.3g

Poached Eggs, Broccoli and Peppers